Bar Muscle-up/Pull-up Work
3-5 Sets
10 Kip Swings + 3 Hips to Bar + 1-3 Bar Muscle-ups or attempts
or
10 Kip Swings + 3 Hips to Bar + 5 Chest to Bar
or
10 Kip Swings + 3 High Hips + 5 Pull-ups or attempts
10 Kip Swings + 3 Hips to Bar + 1-3 Bar Muscle-ups or attempts
or
10 Kip Swings + 3 Hips to Bar + 5 Chest to Bar
or
10 Kip Swings + 3 High Hips + 5 Pull-ups or attempts
Working to a Pull-up Progression
3 Sets
6-10 Scapular Pullups with 3 sec hold at top
3 Sets
2 Feet Assisted Pullups with 5 second hold at top
Rest 60-90 seconds between sets
3 Sets
6-10 Scapular Pullups with 3 sec hold at top
3 Sets
2 Feet Assisted Pullups with 5 second hold at top
Rest 60-90 seconds between sets
Teams of 3
20:00 for Reps:
5 Rounds
20 Burpees
30 Pull-ups
40 Wall Balls
Score = total calories rowed as a team
1 Person must be rowing at all times
1 Person works at a time
Once 5 Rounds are completed, finish the remaining minutes going for max Cals
Rx + Wear a vest
